Jaggery, also known as ‘Gur’ in Hindi, is a vital source of essential multivitamins and it’s produced all over India. It is a simple sugar made from concentrated sugarcane juice that is later bubbled until it hardens.
Jaggery Nutrition Vs. Sugar Nutrition – Which one is healthier?
Gur is for sure better than white sugar. It likewise boosts energy in the body, helps assimilation, and offers suitable measures of minerals. Before we dive into seeing how jaggery benefits our way of living, let us realize how different it is from White Sugar.
White sugar is the crystallized sucrose extracted from sugarcane juice, the juice is extracted and boiled down to remove moisture.
As the moisture diminishes, the natural sucrose in the juice begins to crystallize. The crystallized sugar is removed, leaving other extracts behind in the form of molasses. Molasses is what we use to make jaggery.
Molasses is a nutritious side product of the sugar-making procedure, usually eliminated while making refined sugar. The molasses adds essential micronutrients to the resultant product making it a healthier option.
Jaggery contains more amounts of vital nutrients and supplements than refined sugar because of its molasses content. It is unrefined sugar made without spinning it in the machines for hours long processing.
The specific nourishment profile of jaggery can differ based upon the kind of plant used to make it, like sugarcane or palm tree.
Jaggery Nutrition Value
As we have realized that jaggery is a good option in contrast to refined sugar, shouldn’t something be said about its precise nourishment value?
If you have at any point pondered about what is jaggery’s dietary benefit per 100 grams. Well, this post will help you decipher the specific macro and micronutrient substance value and how it benefits your body.
Let’s discuss *100 grams organic jaggery nutrition facts:
- Calories: 383 Calories
- Fats: 0.1 grams
- Fiber: 0 grams
- Carbs: 95.0 grams
- Protein: 0.4 grams
- Iron: 61% RDI
- Niacin: 2.0 mg
- Sodium: 30.0 mg
- Calcium: 80.0 mg
- Selenium: 1.4 mcg
- Vitamin B6: 0.4 mg
- Potassium: 30% RDI
- Magnesium: 4% RDI
- Phosphorus: 40.0 mg
- Manganese: 10-20% RDI
- Pantothenic Acid: 1.0 mg
*mg – Milligrams
*mcg – Micrograms
* RDI – Recommended Daily Intake (percentage of RDI might be higher or lower based upon your calorie needs.)
Apart from all this, jaggery may also contain small amounts of B vitamins and minerals, including zinc and copper.
6 Health Benefits & Jaggery Nutrition Facts
Jaggery contains a more considerable number of nutrients and minerals than numerous different sugars available in the market. Constant research has tracked down various potential medical advantages of eating jaggery:
1. Jaggery Forestall’s Anemia
Quite possibly, the most well-known supplement insufficiencies in India is iron insufficiency. Iron is fundamental for the development of solid blood and muscle cells.
If you don’t get sufficient iron in your eating regimen, you can develop anaemia, making it hard to concentrate and can cause exhaustion and muscle shortcomings.
For vegan individuals and follow entirely plant-based eating regimens, jaggery can help them increment their iron admission without additional supplements.
Jaggery is a phenomenal wellspring of plant-based iron. While a single serving of jaggery isn’t sufficient to meet your standard iron requirements, supplanting refined sugar with jaggery will add more iron to your eating regimen and help decrease your danger of facing anaemia.
A few investigations additionally propose that the body more effortlessly and quickly consumes the iron found in jaggery than different sorts of plant-based iron.
2. Eating Jaggery helps Women in Reduced Menstrual Cramps
During that time of the month, eating an inch of jaggery will help you releases endorphins in your body, relaxing the body and relieving Pre-menstrual syndrome (PMS).
If you feel a disturbance in the blood flow during your menstrual cycle, you must try to have tiny amounts of jaggery each day. Jaggery will enhance ease in blood flow without any hindrances.
Jaggery is rich in many vital minerals, making it super practical for treating menstrual weakness and relief from cramps.
3. Jaggery helps in Liver Detoxification
Jaggery is one superfood that supports your liver health by cleansing it from deep within, also termed detox.
However, our body is fit for eliminating all types of poisons and toxins all alone. Numerous food varieties are professed and used to assist your liver with the elimination of toxic elements and jaggery is one of them.
4. Jaggery Lowers the Risk of Certain Diseases
Overall, anti-oxidants are connected to a lower risk of specific diseases, diminishes cancer indications, and lowers the risk of dementia and macular degeneration.
Jaggery is a decent source of cancer prevention agents. The molasses left in jaggery contains phenolic acids that assistance decrease oxidative weight on the body.
Therefore, changing from white sugar to jaggery might help lessen your danger of fostering these conditions.
5. Jaggery Increases RBC Count and Enhance Your Respiratory Function
Jaggery also helps boost the levels of Hemogolibn, resulting in more Red Blood Cells count.
It means the vital minerals and essential nutrients present inside jaggery enable you to increase your blood circulation system with enhanced oxygen supply to the heart (better respiratory system functioning).
6. Jaggery has Anti-Bacterial Properties
Individuals accept that jaggery’s minerals and cancer prevention agents can uphold the insusceptible framework and assist individuals with recuperating sicknesses like the typical cold and seasonal influenza.
Therefore, in India, jaggery is frequently added with haldi, ginger, or ghee to various tonics and used as an ayurvedic treatment for multiple sicknesses like sore throat, viral fever, and clod.
Jaggery Nutrition Loaded 8 Desserts You Must Try Once!
1. Gur and Ghee Churma
2. Wheat and Jaggery Pancakes
3. Til and Jaggery Ladoo
4. Peanuts and Jaggery Chikki
5. Wheat, Bajara & Jaggery Paniyaram
6. Murmura and Jaggery Ladoo
7. Oats and Jaggery Cookies
8. Whole Wheat Oats and Jaggery Cake – (MY RECIPE)
Jaggery Nutrition Vs. Its Side Effects
So, just because it’s healthy does not mean you will eat jaggery all day long for the rest of your life, be mindful before overeating jaggery.
It is better to eat half an inch of Gur every day, this won’t cause any side effects, but if you consume more than this in summers, you need to be more careful.
Gur is not used in summers more often because it is a heat-generating food, therefore, it is ideal to eat jaggery during the winter season.
Overeating jaggery in summers might cause problems like imbalanced digestive tracks or congestion.
The Bottom Line
Since you know about jaggery’s dietary benefit per 100g, wouldn’t it be an incredible constituent of any healthy eating routine or diet plan?
With the various medical advantages that ordinary jaggery utilization involves, the time has come to treat this superfood appropriately and supplant the refined white sugar with jaggery in our eating regimens.
This unrefined sugar is promptly accessible all across India. Once you include it in your everyday eating regimen, you can begin receiving the whole goodness and well-being rewards that it provides to your body.